Importance of Drinking Water.

The total amount of water in a man of average weight: 70 kg is approximately 40 litres, averaging 57% of his total body weight. In a Newborn infant, this may be as high as 75% of the body weight, but it progressively decreases from birth to old age, most of the decrease occurring during the first 10 years.
We should be drinking about a litre of water per day and athletes should drink about 3-4 litres per day depending where they are training.
1. Increases Energy and Relieves Fatigue Since our brain is mostly water, drinking it helps you think, focus and concentrate better. It also cause us to be more alert and your energy levels are also boosted!

2. Promotes Weight Loss – Removes by-products of fat because it has no calories the body has to utilise fat as a source of energy, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (natural appetite suppressant!), raises your metabolism and has mention before it has zero calories!

3. Flushes Out Toxins and metabolic waste – Gets rid of waste products through our sweat and urination which reduces the risk of kidney stones and urinary tract infections.

4. Improves Skin Complexion – Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s one of the best anti-aging treatment around! This is because water keep the skin well hydrated.

5. Maintains Regularity – Aids in digestion as water is essential to help the digest of our food and also helps prevents constipation.

6. Boosts Immune System – A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, many cancers and other ailments like heart attacks and stroke.

7. Natural Headache Remedy – Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.

8. Prevents Cramps & Sprains – Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely when you have a twisting injury.

9. It is a mood booster. Puts You in a Good Mood – When the body is functioning at its best, you will feel great and be happy! It helps prevents you from being depressed.

10. Save Money! – Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled coffee and tea.

11. Drinking Water Helps You Build Muscle- Another benefit of drinking water is that it makes your muscles stronger. This is because water carries oxygen to the cells of our body, including those of our muscles. Drinking plenty of water enables your muscles to work harder and longer before they feel tired, and this can help us build muscles. It also enables you to exercise much better by regulating our body temperature. That means we’ll feel more energetic when doing exercises.

12. Drinking Water Makes You Smarter- Drinking water will increase our cognitive function. Our brain needs a lot of oxygen in order to function at optimum levels. Drinking plenty of water ensures that our brain gets all the oxygen it needs. Drinking about a litre of water per day can improve our levels of cognitive performance by as much as 30%!
Drinking plenty of water also supports nerve function. It ensures that our body’s electrolyte levels remain high enough to allow your nerves to relay messages to and from the brain in the way they were meant to.

The best source for drinking and cooking, is water filtered through a carbon filter passing through UV light to kill all the bugs in the water.
The bottled water boom, while it popularized hydration, also triggered a huge influx of plastic bottles being dumped into our environment, which allows certain chemicals, like phthalates, to leech into the ground, water and our bodies. These pose various health risks including cancer. It also cause solid waste pollution, especially in developing countries.Try to transport water in stainless steel or glass bottles. If you have plastic bottles, don’t allow them to sit in the sun. Also, don’t use plastic to carry or heat water, as this might increase chemical leeching. Grab a glass, grab a pitcher; just be sure to drink in the natural gifts of water.

Be careful with tap water as it contains fluoride and chloride which are known to lower IQ and cause neurological damage.

The Effects Result from Dehydration:
•Tiredness
•Migraine
•Constipation
•Muscle cramps
•Irregular blood pressure
•Kidney problems
•Dry skin
•20% dehydrated – Risk of death

Symptoms of Dehydration
Here are some of the symptoms that tells us we need more water:
•Dark Urine.
•Dry Skin.
•Thirst.
•Hunger.
•Fatigue.

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The importance of eating fruits.

Eating fresh fruit provides many health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of chronic diseases. Fruits provide vital nutrients for your health and the maintenance of your body functions.

1. Eating a diet rich in fruits as part of an overall healthy diet reduces the risk for cerebrovascular diseases: heart disease, including heart attack and stroke.
2. Eating a diet rich in some fruits as part of a healthy diet help protect against certain types of cancers.
3. Diets rich in foods containing fibre, such as some fruits, may help reduce the risk of heart disease, obesity, and type 2 diabetes.
4. Eating vegetables and fruits rich in potassium as part of a healthy diet may help lower blood pressure, reduce the risk of developing kidney stones and help to decrease bone loss.
Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake and eventually help you loose weight.
5. Fruits Hydrate the Body. Fruits are made up of 90% – 95% water. Water is an important nutrient. It is responsible for transporting nutrients around the body, regulating body temperature, keeping joints moist, and getting rid of waste products in the body.

Nutrients of Fruits.

1. Most fruits are naturally low in fat, sodium, and calories. None have cholesterol which makes them good for weight lost.
2. Fruits are sources of many essential nutrients that are under consumed, including potassium, dietary fibre, vitamin C, and folate (folic acid).
3. Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
4. Dietary fibre from fruits, as part of a healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fibre is important for proper bowel function and reduce risk of bowel cancer. It helps reduce constipation and diverticulosis. Fibre-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fibre; fruit juices contain little or no fibre.
5. Vitamin C is very important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
6. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during foetal development. These are birth defects of the central nervous.

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Groin Strain

The groin area has about 22 muscles on either side along with their associated tendons. So the term groin strain or injury is often used as a general description of injury to one of these muscles or tendons. There is also overlying abdominal muscles which also pulls on the pelvis.
The most common cause of groin strain is strain of the abductor muscles of the leg at the tendon muscle junctions.
Groin strains are common in soccer players.
Muscle injury can take several forms ranging from minor to major damage.
The grades are: a. Grade 1- minor tear of a few muscle fibres.
b. Grade 2- tearing of more muscle fibres but the muscle still remain intact.
c. Grade 3- total rupture of the muscle.

Any injury to the muscle will cause pain, discomfort and inflammation. This will limit future function if correct rehabilitation is not carried out by the athlete.

Warm Up and Warm Down
When injured it is particularly important that you warm up with fast walk- at pain free pace for 3-4 minutes before you start your exercises.
This increases your circulation and blood flow to the muscles and helps prepare your muscles for the activity to come.
When you have finished your exercises, it is also important to allow your heart rate to slow down gradually by ending the session with a gentle walk for 3-4 minutes.
As part of the warm up and warm down you should also do stretches.
Groin rehabilitation:
1. Groin stretching exercise:

a. Adductor muscles: Squats and Sitting position with soles of feet place together.
b. Abdominal muscles: Prone lying; place the palms of both hand flat onto the ground keeping the hips on the ground and extend both arms to stretch the abdominal muscles.
c. Abductor muscles- inside thigh muscles; Standing: In the standing position , lift one leg to the side. Bend the knee of the weight bearing leg, keeping the back straight to feel a stretch on the inside of the straight leg.

Immediately after injury for 3-5 days is to reduced the inflammation with PRICE
P- Protect
R- Rest
I- Ice 5- 10 minutes.
C- Compression
E- Elevation.

Avoid HARM
H- Heat- hot baths, sauna.
A- Alcohol
R- Running
M- Massage.
These are counter productive to PRICE.

With all injuries you need to eat well and take extra supplementation of vitamins.

Exercises for hamstring injuries.

The hamstring muscle is a group of muscles found at the back of the thigh and consist of three muscles.
a. Biceps femoris.
b. Semitendinosus.
c. Semimembranosus.
They are described as two-joint muscles because they move both the knee and hip joints. Because of this it makes them particular vulnerable to injuries.
Muscle injury can take several forms ranging from minor to major damage.
The grades are: a. Grade 1- minor tear of a few muscle fibres.
b. Grade 2- tearing of more muscle fibres but the muscle still remain intact.
c. Grade 3- total rupture of the muscle.

Any injury to the muscle will cause pain, discomfort and inflammation. This will limit future function if correct rehabilitation is not carried out.

Warm Up and Warm Down
When injured it is particularly important that you warm up with fast walk- at pain free pace for 3-4 minutes before you start your exercises.
This increases your circulation and blood flow to the muscles and helps prepare your muscles for the activity to come.
When you have finished your exercises, it is also important to allow your heart rate to slow down gradually by ending the session with a gentle walk for 3-4 minutes.
Hamstring exercises are: a. Strengthening exercises.
1. Hamstring flexion.
2. Chair drags while sitting on it.
3. High step ups.
4. Hip curls.

b. Stretching exercises.
1. Sitting hamstring stretch
2. Hamstring stretch- lying down.
3. Support hamstring stretch- lie on your back

Immediately after injury for 3-5 days is to reduced the inflammation with PRICE
P- Protect
R- Rest
I- Ice
C- Compression
E- Elevation.

Avoid HARM
H- Heat- hot baths, sauna.
A- Alcohol
R- Running
M- Massage.

With all injuries you need to eat well and take extra supplementation of vitamins.

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Antioxidants Protect Us From Chronic Disease.

Antioxidants protects our body from chronic disease in 3 ways.
1. It neutralised free radicals.
2. It can interrupt the chain reaction or domino effect of the free radicals.
3. It can reduced the production of free radicals.

Free radical is what damage cell and cause us to age.

We can obtain antioxidants from vitamin C,E, trace elements, beta-carotene, Garlic, Coenzyme Q10, Lipoic acid and Glutathione.

All for your information.

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